Annie Thorisdottir

My new hero: Iceland's Annie Thorisdottir.

5k run

Ran 5km in London, ON today. Yes, that's 15km in three days.

5k run

Ran 5km in London, ON today.

5k run

Ran 5km in London, ON today.

Power snatches 'n stuff

Today's WOD: AMRAP:

• 5 x Power Snatches - 115lbs (I did 105lbs)
• 10 x box jumps
• 5 x push-ups
• 10 x jumping lunges

I squeezed in 4.5.

Push presses, kb swings and more

Worked out at Primal Athletics today:

Four rounds of:

• 5 x push presses (105 lbs) [could have done more]
• 18 kb swings (heavy 78lb pood)

Finished it off with:

• 85 pull-ups
• 85 calories row

Bear

Did the bear today: Standard lift progression: Power squat, front squat, push press, back squat, push press: 55,65,85, 95, 105 lbs. Did not time it.

Grace

Classic benchmark WOD: 30 clean and jerk for time.

Time = 5:53 [PR].

Deadlifts, wall-balls and run

WOD: Four rounds of:
20 x deadlifts at bodyweight (185lbs)
20 x wall-ball shots (20lbs)
200 meter sprint
Time: 15:20

Filthy Fifty

Well it eventually had to happen: The Filthy Fifty. Yeah. WOD: Fifty reps each of:

• Box jumps (24")
• Jumping pull-ups
• KB swings (16kg)
• Walking lunges
• Knees to elbow
• Push press (45lbs)
• Back extensions
• Wall ball shots (20lbs)
• Burpees
• Double unders

Time = 44:24 (PR)

Lifting exercises

I worked at Primal Athletics with Omar today and we spent the hour going over the basics for rowing, power cleans, and the clean-and-jerk.

Primal Athletics

I'm starting to go to Primal Athletics to get some one-on-one instruction time with Omar Arvizu who is an expert on power lifting. Today's WOD:

• 15 x push-presses (85lbs)
• 15 x back-squats
• 15 x box jumps

Four rounds.

Followed by some power clean instruction.

Thrusters, SDHPs, and Floor Wipers

BUY IN : 25 Ring Dips

WOD:

• Thrusters 95 lbs/ 65 lbs
• Sumo Deadlift HighPulls
• Floor Wipers

Reps of 21-15-9

*8 Ring Rows between each movement

Time = 24:59

CASH OUT : 25 Back Extensions on GHD

Deadlifts, pull-ups and weighted jumping lunges

BUY IN : 25 GHD SIT UPS

WOD:

• 7 Deadlifts 205 lbs/ 145 lbs
• 7 Pull ups
• 14 Weighted Jumping Lunges 25 lbs/ 15 lbs DB's

3 rounds

REST 2 MINUTES

4 Cycles

This was so brutal I don't even want to talk about it....

Mr. Spectacular

BUY IN : 800 m SPRINT

WOD:

• 12 Overhead Squats 115 lbs/ 80 lbs
• 9 Ring Dips
• 6 Mr. Spectacular 35 lbs/ 25 lbs DB*

4 rounds

* Mr. Spectacular is DB Squat Clean to Push Press...walk your hands out to a push up and walk your hands back....1 Rep.

Almost barfed after. Getting back into the swing of things isn't easy.

CASH OUT : 25 Strict Ring Rows

Element Crossfit Challenge 2010: Photoset